Anti-rotation is a big part of sport and human movement. It allows your body to stabilize against(anti) different vectors of force. It also helps teach the body to load eccentricity in rotational movements. The video shows the use of a cable to create the force. You can also use an exercise band anchored to something and perform similar exercises. You can really come up with some interesting combinations dependent on the strength of the athlete. #antirotation#stability#musclechoreography#truthinfitness#strengthcoach#golf#tennis#cycling#versapulley

How do you prepare your athletes to perform better at the end of a game? FROM @sirensandtitans .... “In sport I define endurance as efforts lasting longer than 20 seconds. I know many would argue with this, but I am looking for the tipping point in effort where you can no longer hold your maximum power output. This typically takes place at about 10 seconds plus. It also takes place at about 6-8 reps of maximum output in most power exercises .... In other words if you were to measure your vertical jump, how many jumps can you get before the height of the jump begins to diminish. How efficient are you at producing power dictates the total number of jumps .... We utilize cluster sets for power in a very interesting and unique fashion to ensure our athletes are producing higher percentages of power at the end of a game. There is more and more research looking at cluster set training. It allows the athlete to spend much more time at a higher power output. You group the repetitions into small groups of mini-sets to allow the athlete to perform a higher amount of volume at this higher output. It is a game changer! 🙌🏻🙌🏻 Especially for endurance athletes. You have to design the reps and rest and total time to match the needs of the sport .... In the video Matt Lurie a college tennis player is performing power clusters on the Versapulley. The effort is designed with 4 pulls, within 10% of his maximum velocity, every 15-20 seconds. So he is getting about 12 reps per minute. He completed 3 sets of 3 minutes total. So he was able to get an overload of almost 40 reps in each set at close to 90 percent of his maximum power output. So in total 120 total reps. You need to have a great foundation of fitness to accomplish these efforts. The clusters allows Matt to improve his efficiency of power output. If you have athletes that require high power output for long periods of time this is a game changer.” Truth in Fitness: Jacques DeVore, CSCS#versapulley#powerefficiency#isoinertial#mattlurie#strengthcoach#truthinfitness#understandingpower

How do you prepare your athletes to perform better at the end of a game? In sport I define endurance as efforts lasting longer than 20 seconds. I know many would argue with this, but I am looking for the tipping point in effort where you can no longer hold your maximum power output. This typically takes place at about 10 seconds plus. It also takes place at about 6-8 reps of maximum output in most power exercises. In other words if you were to measure your vertical jump, how many jumps can you get before the height of the jump begins to diminish. How efficient are you at producing power dictates the total number of jumps. We utilize cluster sets for power in a very interesting and unique fashion to ensure our athletes are producing higher percentages of power at the end of a game. There is more and more research looking at cluster set training. It allows the athlete to spend much more time at a higher power output. You group the repetitions into small groups of mini-sets to allow the athlete to perform a higher amount of volume at this higher output. It is a game changer! Especially for endurance athletes. You have to design the reps and rest and total time to match the needs of the sport. In the video Matt Lurie a college tennis player is performing power clusters on the Versapulley. The effort is designed with 4 pulls, within 10% of his maximum velocity, every 15-20 seconds. So he is getting about 12 reps per minute. He completed 3 sets of 3 minutes total. So he was able to get an overload of almost 40 reps in each set at close to 90 percent of his maximum power output. So in total 120 total reps. You need to have a great foundation of fitness to accomplish these efforts. The clusters allows Matt to improve his efficiency of power output. If you have athletes that require high power output for long periods of time this is a game changer. Truth in Fitness: Jacques DeVore, CSCS#versapulley#powerefficiency#isoinertial#mattlurie#strengthcoach#truthinfitness#understandingpower

Congratulations DAVID! His words below: “About two years ago I was reading a book on primal health written by #marksisson . There was a mention of a performance trainer that believed in these methods and trained elite athletes. I did an internet search and reached out to him. His name is Jacques Devore, and I was in absolute shock that he responded to the email I sent. After talking to him I thought this could advance my cycling ability and increase my health/longevity. Win/win!!!! We started by working on force production. Then worked on sustainable power by doing the explosive walking lunges. I noticed a huge improvement in being able to sustain a sprint. I always had a good jump, but now I was able to hold that top end speed longer. In October 2017 we switched from walking lunges to an iso-inertial#versapulley that basically allows you to do a measured plyometric movement. Holy cow!!! This thing ate up my legs and totally depleted my neuromuscular system. Now I was able to hold my sustained power even longer and able to sprint and sprint and sprint as needed in a points race on the track. Here I am writing this just winning at nationals in the points race and getting 2nd in the Scratch and second in the pursuit. I can’t thank you enough Jacques Devore!!!!!” #strengthcoach#maximumsustainedpower#powerefficiency#truthinfitness#nationalchampionship#happycoach

Lateral explosion with the #versapulley and slide board In the video. The soccer athlete is utilizing the iso-inertial load and exploding laterally. We then follow with the skater jumps in the second video. We are measuring the distance with the jumps and also measuring the output on the versapulley. There is a direct correlation between the two. You have to pay attention to power outputs to get better. Adding the slide board is a great way to really work with speed in this movement. #strengthcoach#isoinertialtraining#lateral#truthinfitness#power#versapulley#ultraslide

Using the @versapulley Lift really heavy before your box jumps ... This is called post action potentiation (PAP). Essentially if you lift something heavy enough you create this potentiation within your motor units that are within the muscle fiber ... It acts like a turbo booster for your legs. The research shows that after a maximal lift anywhere from 1 to 3 repititions and resting up to 4 minutes (I find 90 seconds just as effective) you can increase your vertical jump upwards of twenty percent. ... Mike here is doing 5 sets of 3 reps @90% of his 1rep max followed by a 90 second rest into 9 box jumps. @heartfitglendora

I cannot believe it has been a year since Rodale released the book Maximum Overload for Cyclists which I co-wrote. Most endurance athletes get very little help when it comes to effective work in the gym. This book focuses on improving your ability to produce power more efficiently (longer) on the bike. What wins is who can hold the highest percentage of their maximum power the longest! I have learned a lot in the last year and have improved upon the concepts in the book. Strength and conditioning is an evolution. We have been able to dramatically improve sustainable power for a lot of cyclists and it has been wonderful to watch them get so much faster. Thanks to all who have supported the book and our center, Sirens and Titans Fitness, this past year. I am very grateful to you all. Jacques #truthinfitness#versapulley#versaclimber#powerefficiency#cyclist#powerdata#maximumsustainedpower

If you want to increase your chances of winning more you better understand how to improve your power efficiency. In the video I explain what the difference between strength and power is. Understanding this concept is crucial in training athletes. Examples of absolute power are a vertical jump, shot put, short sprint, broad jump etc. They combine force and velocity to overcome gravity. These are one shot efforts. However, in most sports you need more than one shot. What wins is who is jumping the highest or running the fastest at the end of the game. This is Power Efficiency. In other words how fuel efficient are you at producing power so that you can produce the highest percentage of your absolute power longer? You do not jump higher, you just jump higher longer! If you want to increase your chances of winning more you better understand how to improve your power efficiency. In the video I explain what the difference between strength and power is. Understanding this concept is crucial in training athletes. Go to my blog to get an example of a workout for power efficiency using Plyo boxes. Link in bio. #truthinfitness#versapulley#kbox#isoinertial#powerefficiency#power